Exercise selection is important when it comes to adherence. Not only do you need to do something you like, but you also need to do something that is effective. If you are thinking of using an elliptical exercise machine, it is best to find out if it is a good match for your goals before using it on a regular basis.
Identification
When you use an elliptical machine, you are doing cardiovascular exercise. This in turn causes you to burn calories and lose weight. To get the best weight loss effect, the American College of Sports Medicine recommends 60 to 90 minutes of exercise. You can do this all in one session, or split it up into multiple sessions during the day if you are short on time.
Impact
High-impact exercise like running, jumping rope and plyometrics is off limits for people with joint and back problems. When you place your feet on the pedals of an elliptical and start gliding, you experience very slight impact, if any at all. Many back pain sufferers find this advantageous according to the Spine-Health website.
Effects
Elliptical machines often come with movable, upright poles. These ellipticals simulate a cross country skiing motion. As you move your feet back and forth, you also move the poles in an alternating fashion. This causes you to work a number of muscles in your upper and lower body, such as the glutes, quadriceps, hamstrings, pectorals, deltoids and triceps. Whenever you build muscle, you increase your resting metabolic rate and burn calories more efficiently when you are at rest. You also have the option of increasing the resistance and incline, or you can pedal in reverse. The Mayo Clinic claims that his will work your muscles differently.
Benefits
Elliptical training is a type of physical activity. Not only do you experience weight loss with physical activity, but you also reap other benefits. Regular physical activity can help you think more clearly, it can reduce your risk for depression and it can also help you sleep better according to the Centers for Disease Control.
Considerations
For you to get the full benefits of elliptical training, you need to exercise on a regular basis. Aim for four or five sessions a week. It is also a good idea to follow a healthy diet as well. If you are specifically trying to lose weight, reduce your caloric intake. A 500-calorie daily reduction will promote about one pound of weight loss a week. If you were to burn 500 calories a day on the elliptical, you can conceivably lose 2 lbs. a week. Make sure to drink plenty of water before, during and after your elliptical workouts as well to stay hydrated.
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